I’ve started running after quite a while/ and gained significant weight meanwhile. Doing 2 miles in ~27 mins. How can I improve here on - trying to get back to 5k in less than 30 mins?

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Add in interval training to your weekly runs!

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Focus on weight loss (caloric deficit) while doing interval training. If you are significantly overweight you can gain 2+ secs / mile / lb of weight lost. So losing 10 pounds will get a minute off your 5K without interval training

helpful

Interesting stats/ thank you. That’s motivating.

I second the interval training. I love doing sprints in my workout to keep things interesting and I feel stretched too. Don’t get down on yourself when it takes a few weeks to get going again. Runners can lose their legs pretty quickly and it takes a while to get them back. Go get ‘em!

helpful

I was in the same boat a few years back. Interval training cuts right to the chase- jog for 5 mins, then 20-30 seconds fastest sprint, minute rest, repeat for as many reps as possible. Add one rep each workout

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All the advice on interval training is gold- thanks a bunch folks. This has started helping

Eat less and run faster

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